Skinny calves and forearms - what exercises to build muscle?

[psteng19]

What can I do about skinny lower limbs?
I have no problems developing my quads and bi's/tri's but cannot for the life of me build on the calves and forearms.
It doesn't help that I have really small bones. Calf raises are doing nothing for me

 

[Ktulu]

Not enough weight maybe?

 

[mh47g]

Originally posted by: psteng19
What can I do about skinny lower limbs?
I have no problems developing my quads and bi's/tri's but cannot for the life of me build on the calves and forearms.
It doesn't help that I have really small bones. Calf raises are doing nothing for me

Genetics are a bitch.

 

[Tiamat]

Originally posted by: mh47g

Originally posted by: psteng19
What can I do about skinny lower limbs?
I have no problems developing my quads and bi's/tri's but cannot for the life of me build on the calves and forearms.
It doesn't help that I have really small bones. Calf raises are doing nothing for me

Genetics are a bitch.

I have small ankles and wrists, there is nothing you can do except calf raises and forearm raises whatever they are called (dumb bell in hand use only wrist), buy this makes my wrists look even smaller lol!

 

[HammerCurl]

N'm didnt even read what you posted ha

 

[psteng19]

Originally posted by: Ktulu
Not enough weight maybe?

Me: 145-150 (lots of fluctuation).

I used to do 3-4 sets of 225, 12-15 reps for calve raises.
I read in a magazine to do 10 sets, 10 reps with lower weight so now I do 10x10 w/185.

 

[HeroOfPellinor]

Well, I know that my primary form of exercise is running (at least 6 miles several times a week) and I have really really nice cavles.

 

[NaOH]

I have calves no matter what, even if I haven't ran in forever. Maybe it's genetics?

 

[Rudee]

Calves and forearms are difficult to build unless you have the genetics to build them larger. I now guys who have been training over 20 years who still have very underdeveloped calves and forearms, and it's simply a matter of genetics for lots of people. Not much you can do.

 

[new2AMD]

deadlifts

 

[kalrith]

I'm pretty sure that calves recover more quickly than most muscle groups and can be trained twice each week. Your body also reacts better to variety than the same exercise done the same way each time. Try to vary your number of reps, sets, and amount of weight. Sometimes you can go lighter and do 10 reps per set. Sometimes go heavier and only 3 reps per set. I wouldn't recommend 12-15 reps per set for building muscle mass. Also, do your calf exercises at the very beginning of your workout. You'll have the most energy and will be able to tear down the muscles more at the beginning than later in the workout. You can also vary which part of your calves are worked by sometimes pointing your toes in or out to focus on the inside and outside heads of the calves.

I used to work out my forearms by grabbing some big dumbbells (around 100 lbs.) and walking around until just before my grip strength gave out (i.e. I didn't just drop them at the end). I did wrist curls in the past, but I don't care much for them.

 

[Ktulu]

Originally posted by: new2AMD
deadlifts

for forearms right?

 

[Toastedlightly]

Im a fat kid w/ huge calves to support my awesome weight. If I drop weight, I may have awesome calves.f

 

[Special K]

Yeah, these seem to be determined largely by genetics. My grip strength has improved tremendously through deadlifting, although my forearms are not a whole lot bigger than before I started. Same for calves - I use the seated and standing machines and continue to make progress in terms of weight used, but not so much in terms of size.

 

[new2AMD]

Originally posted by: Ktulu

Originally posted by: new2AMD
deadlifts

for forearms right?

for overall muscle building. Throw squats in as well.